After 50, your metabolism slows down and you need to take better care of your health.
Base your diet on healthy, unprocessed foods and adapt it to the changes occurring in your body during this period.
5 Pillars of Proper Nutrition After 50
1. Drink plenty of water
Proper hydration of the body is critical to health. As you age, you may feel less thirsty, so drink water even if you don’t feel an urgent need.
Water helps absorb nutrients, is essential for proper digestion and regulates body temperature.
Experts recommend drinking water in the proportion of 35 ml per kilogram of weight (for healthy and active people). This means that a person weighing 70 kg should drink about 2.5 liters of water per day, i.e. about 10 glasses. Remember that water is also present in food, especially in fruits and vegetables.
2. Include the right amount of protein in your diet
As you age, you lose muscle mass, so it's important to get a good dose of protein to keep your muscles strong and help you maintain an active lifestyle.
After 50 years, it is recommended to consume about 1.2 g of protein per kilogram of body weight, i.e. a person weighing 70 kg should consume 84 g. The best sources of protein are lean meat, especially poultry, natural yogurt, kefir, fish and legumes.
3. Don't forget about fiber in your diet
Adequate levels of fiber improve heart function, reduce the risk of type 2 diabetes, and help maintain a healthy weight. Fiber is found primarily in vegetables.
The modern healthy eating pyramid and the WHO recommend eating 5 servings of vegetables and fruits per day, with a total weight of about 0.5 kg, which, in addition to fiber, contain vitamins, minerals and polyphenols.
Legumes and whole grain foods such as whole grain breads or cereals are also good sources of fiber.
4. Include omega-3 fats in your diet
It has been proven that omega-3 polyunsaturated fatty acids have a positive effect on the heart and brain and strengthen the immune system.
In addition, they reduce the risk of neurological problems such as dementia or Alzheimer's disease. You will find this ingredient in fatty sea fish such as herring, salmon or mackerel, flaxseed oil, olive oil, nuts and seeds.
5. Don't forget about vitamin D supplements
Vitamin D is essential for bone health and reduces the risk of lifestyle-related diseases, including diabetes and cancer.
Together with calcium, it plays an important role in the prevention of osteoporosis, which after 50 years can pose a serious threat.
Vitamin D is found in fatty fish, eggs, and dairy products. Although the body produces vitamin D when exposed to the sun, on the one hand, and on the other hand, too much sun exposure can be dangerous, so try to get this vitamin from food and supplements.
